4 rounds for load and quality
Every 90 seconds for 18 minutes

0.00 : 12 +12 steps Overhead walking lunge with kettlebells or barbell
1.30 : 10-15 x Weighted Situps
3.00 : Side bend 10+10 (kettlebell or plate)
4.30 : 12+12 steps Overhead walking lunge
Etc..